1K Row or 2K AAB, starting slow and increasing speed every 250m/500m
HSPU Skill Warm Up
Every Minute x 2
:20 HS Hold + 5 Light Front Squats
Every Minutex 2
1-3 HSPU Negatives + 3 Light Hang Squat Cleans (ascending in weight)
Every Minute x 2
1 Set of HSPU (reps should be fast) + 1 Squat Clean (ascending in weight)
AMRAP 20 Minutes
1 Squat Clean (185/125lbs)
5 HSPU
12/10 Calorie Row
AMRAP 6 Minutes
5 Shuttle Runs*
10 Air Squats
10 Ring Rows
10 Hollow Rocks
*25′ out and 25′ back
Capacity
AMRAP 5 Minutes
Sets of 1-5 Bar Muscle Ups
-or-
EMOM 5 Minutes
x Reps of Banded Strict CTBor COB Pull Ups
100 Burpee Box Jump Overs (24/20″)*
*Every Minute, starting at 1:00, perform 2 Devils Presses (50/35lbs) (each arm)
Time Cap 16 Minutes
Every 2:00 for 8:00 minutes
10 Calorie AAB, hard but not sprinting
10 Air Squats x2 > Jumping Air Squats > empty bar squats
Plank Hold in remaining time
Rest 3-5 minutes between sets)
Set 1: 85%
Set 2-4: 85-90%
Set 5: 80%
All % based on 5RM
Post Squat Cool Down:
1) 5-10 minutes forever pace on machine
2) Pick 1-3 mobilizations (or any mobilization that works for you):
– Couch Stretch, 2:00/side
– Pigeon Pose, 2:00/side
– Saddle Pose, 2:00
– Frog Pose, 2:00
– Seated forward fold, 2:00
Every 6 Minutes of 36 Minutes
10/7 Calorie Row
10/7 Calorie AAB
8 Minutes on a Machine
Every 2:00, perform 5 burpees and then switch machines. Increase intensity on each new machine.
Buy-In 400m Run or 500m Row
-then-
5 Rounds
10 Power Cleans (135/95lbs)
10 T2B
10 Thrusters (135/95lbs)
10 Pull-Ups
25 Double Unders
-then-
Cash-Out 400m Run or 500m Row
2 Rounds, Teams of 3, Rotating every minute
P1: 1:00 Row
P2: Handstand/Handstand Walk Practice
P3: 10 Air Squats + Squat Hold
2 Rounds
15 Push Ups
20 Alt. S-Arm DB Squat Cleans (50/35lbs)
15 Push Ups
20 Box Jump Overs (24/20″)
Rx+: (70/50lbs)
Every :90 for 9 Minutes
(all done in the same :90)
6 Burpees
4 Step Ups > add DBs after a few rounds
2 Shuttle Runs
Every 5 Minutes for 25 Minutes (5 Rds)
12 Burpees
10 Double DB Step Ups (50/35s) to 20″
8 Shuttle Runs
1 shuttle = 25′ out and back. 3 points of contact must be made over the line for the shuttle to count (both feet + 1 hand touch).
Score is time from each of the 5 intervals.
3 Steady Rounds
12 DB Front Rack Lateral Squats
10 Hip Extensions (or glute bridges if GHDs are not available)
12 Jump Squats
10 Ring Rows
-Then-
2:00 of 4-Way Banded Glute Activation
Find a 5RM Back Squat
This is your Back Squat test for Phase IV!
Choose 1 of the Following:
– Find a 1RM Weighted Strict Pull Up
or
– 5:00 Max Rep Strict Pull Ups
Max rep Strict Pull Ups
5:00 on Any Machine
-Then-
Move Steadily Through:
1:00 Squat Hold
15 Empty Bar Snatch Grip Press
15 Pause OHS w/empty bar
15 Empty Bar Snatch Grip RDLs
1:00 Squat Hold
)
The final, lighter, single is intended to make the bar feel a bit lighter and force the athlete to perform a mini wave as we have done the previous 6 weeks.
Snatch Mobility Session
Pick 2-4from the list below:
– OH Squat Hold, Empty Bar 2:00
– T-Spine Mash, 3:00
– Dead Hang from Pull Up Bar, 3:00
– Pigeon Pose, 2:00/side
– Banded Ankle Distraction, 2:00/side
– Couch Stretch, 2:00/side
– Banded OH Mobilization, 2:00/side
23 Push Presses (95/65lbs)
23 Deadlifts(95/65lbs)
23 Air Squats
23 Burpees
23 Hang Power Cleans(95/65lbs)
23 Box Jumps (24/20″)
23 Front Squats(95/65lbs)
23 Calorie Row
23 Power Snatch(95/65lbs)
23 Toes-to-Bar
23 Back Squats(95/65lbs)
23 Calories AAB
23 Barbell Reverse Lunges(95/65lbs)
23 Sit-Ups
23 Wall Balls (20/14lbs)(10/9′)
23 Pull-Ups
23 Overhead Squats(95/65lbs)
23 Kettlebell Swings (24/16kg)
23 Hand Release Push-Ups
23 Thrusters (95/65lbs)
Perform 23Single Unders before each movement